Cosmetic Pumps and Cardio

29/6
3 Rounds (untimed)
20 Band Slams
10 Tempo HSPU 3/1/1
8 Single Arm Bench Rows @36kg DB

30/6
5x5 Headstand Pikes

30 sec. on 30 sec off until you reach 50 reps of Candlestick to Jump https://www.youtube.com/watch?v=OhGdx6yw7Yk
8-7-7-8-8-8-7

Friday Countdown

WOD:
6x 20 sec. P-Bar L-Sit, rest as needed in between sets. (not quite parallel but higher than ever)
5x 20 sec. Max Bar Muscle-Up rest 60 sec. in between attempts 2-4-3-4-2 (15)
4x 4 Wtd. P-Bar Dips (deep as possible) @16kg, rest as needed in between sets. (2 reps on 4th set)
3x 15 Toes to Bar
2x Max Weighted Pull-Ups @16kg, rest as needed in between sets.(3-3)
1x Max Weighted Chin-Ups @9kg MB between feet. (8)

LPO 104

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)

LPO 103

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
5x4 Snatch Pulls (no arm bend) @100kg
5x4 Front Squats @100kg

Fight or Flight

WOD:
3 Rounds (not for time)
5 Triple Unders
10 1 arm DB Bench Rows @30kg
10 Tempo Handstand Push-Up 3/1/1
then..

Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

11:40 may have done 2nd 35 twice

Clean Complex

WOD:
7x 3 Hang Muscle Clean (knee)-3 Front Squat- 3 Push Press @72kg
5-7-9 Good Morning @72kg
3x12 High Paloff Press

Country House Bar

18/6
4x5 Wtd. Pull-ups @20lbs
4x5 SL Bridge-Ups
not for time 50 AB Mat Sit-ups w/20lbs MB- 800m Run w/ 20 lbs MB

19/6
For Time:
10 Rds-
1 Bar Pullover
1 Bar Muscle-Up
4 Strict HSPU
9:53